Cooking Kasha or Buckwheat Groats

Move over quinoa. I have a new crush on a gluten-free grain that has been waiting patiently in the wings to be discovered. I’m not the only one. Allow me to introduce you to kasha, or whole toasted buckwheat, also known as buckwheat groats. By the end of this post, you’ll know how to cook, purchase, and store whole buckwheat, and why you should eat it. Later this week, I will follow up with a recipe for Sesame Carrots with Kasha that is so deliciously dynamite, even your kids might eat it.

You may have tried buckwheat in the form of soba noodles, waffles, or pancakes, but eating buckwheat in whole, unadulterated form is a great way to turn the dial on your health all the way to 11. According to Dr. Andrew Weil, whole buckwheat has a lower glycemic load than items made with buckwheat flour, and is 100% gluten-free, whereas noodles and baked goods made with buckwheat are often mixed with wheat flour.

But who wants to eat something just because of a sexy nutrition profile? I got turned on to kasha by other chefs because it tastes good. Danny Bowien of Mission Chinese adds it to his Chinese Caesar, for instance. Prepare for a bit of name-dropping here, but Danny and I were good buds back in culinary school. He’s kind of a big deal these days, and with good reason since he’s revolutionizing the way we think of Chinese food. Go Danny! He was always great with flavor, so I paid attention when I read that he was working Kasha into some of his dishes. It adds an unmistakable flavor that I can only describe as earthy-vegetal. And the texture is chewy, toothsome, and tender all at once.

See? You and kasha need to be friends. Later this week I will post my recipe for Sesame Carrots with Kasha so you can get to know each other.

These delicious Sesame Carrots with Kasha will be my next post.

The Difference Between Kasha and Raw Buckwheat Groats

Before you head off to the bulk-food section, there’s some knowledge you need to take with you. Both kasha and raw buckwheat groats are simply whole buckwheat grains. The difference is that Kasha is toasted, and raw buckwheat groats are not. I recommend purchasing raw buckwheat groats, and toasting them at home in a dry skillet, just before adding water and cooking (see below).

Toasting is important because it affects cooking time (see below). I also suspect it’s why I’ve had some bad experiences with store-bought pre-toasted Kasha. Here’s my theory on that: When toasted in large batches at a factory, some of the kernels become well-toasted, bursting shortly after they begin to cook, and dissolving into a grainy porridge. Other kernels in the batch are less toasted and remain firm long after the others have turned to paste. It’s just a hypothesis, but personally, I’ve found that toasting your own in small batches ensures even toasting, and therefore, even cooking.

Buying Kasha or Buckwheat Groats

Groats are found in the bulk section of many grocery stores. Bob’s Red Mill also sells raw buckwheat groats and Kasha by the bag, though as I mentioned above, I recommend purchasing raw buckwheat and toasting your own Kasha.

Make sure you purchase buckwheat groats, as the term “groats,” is often used to describe whole-grain oats or other types of grain in whole form.

For storing buckwheat groats, the pantry’s okay, but stash them in the fridge or freezer if you want to extend their shelf life.

Cooking Kasha or Buckwheat Groats

I recommend purchasing raw buckwheat kernels and toasting them in a dry skillet for 5 to 10 minutes over medium or medium-high heat, or until fragrant and lightly browned. Stir frequently to avoid scorching. The toasting step for buckwheat groats is important both in terms of adding flavor and shortening cooking time. Toasted buckwheat groats cook in half the time as their raw counterparts. Use 2 cups water to 1 cup toasted groats or kasha, and simmer, covered, for 10 to 20 minutes or until grains are al dente, checking often for doneness. Drain off excess water and enjoy.

If you keep all those details in mind, which I’ve included in the recipe instructions (below), you’ll end up with tender little kernels of yum, rather than buckwheat porridge– which is alright for breakfast, but won’t work in my upcoming recipe for Sesame Carrots with Kasha.

Reader Interactions

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Thanks for this recipe, I’ve been meaning to learn how to toast buckwheat groats since leaving Eastern Europe. Kasha, by the way, is something of a catch-all Russian term for cooked grains, and can apply to oatmeal, etc. “Gretchka” refers to buckwheat specifically.

Gretchka is delicious with meat, spices, veggies, etc, but by far my favorite way to eat it is mixed with sour cream and salt, as a Ukrainian friend showed me.

Great article!
I love roasted buckwheat groats Kasha!
I eat it every day for lunch! With some simple food: onions or stir-fried veggies! Or pouched eggs!
Sometimes chicken hearths or fish 🙂 or some canned food, like tuna or fish in tomato sauce!

Bring 1st 4 ingredients to a boil; add raw buckwheat groats; stir; reduce heat to medium low; cover; cook 30 mi minutes on medium low.
Lift lid to see if fluid is absorbed.
If yes, take off burner, leave lid on for 10-15, then fluff. Serve
If no, fluff up up, putblid on and cook a few minutes, 4-5 minutes on medium low.

Being of Ukrainian heritage we grew up eating buckwheat. None of my non-Ukrainian friends knew of it .
After leaving home I forgot it for about 30 years . When I cooked some, it was like a home- coming . Mom would put in the oven with bits of Ukrainian sausage and onions !
Yum!

Well, our favorite using basic cooked Buckwheat Groats as you suggested. My difference is preparing them the same as your classic turkey stuffing rescipe – onions, celery, mushrooms whatever- good stuffed or as a side dish!

I haven’t cooked kasha or groats for a while. But my favorite was frying some garlic and onions in a pan then adding the groats to toast them then add water, toasted bits of chicken liver and cooked egg noodles. Lock the door so you can eat them uninterrupted.

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Hypothyroid Chef is a place to share my recipes and my quest for better thyroid health, with you. I am neither doctor, nor dietitian, but a passionate cook who wants to know more and feel better. This is not a place for medical advice, and any opinions shared are my own. Information shared on Hypothyroid Chef is for educational purposes only and is neither intended nor implied as a substitute for professional medical advice. Before implementing changes to your diet, exercise program, or lifestyle, please consult with your doctor.